ETAC

S W/U

-

5x inch worm + 10x dislocate + 15x band pull apart

4 rounds

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2x PP @ 70% + 100m ski sprint

8 sets, 2min rest between

-

3x12 DB BP

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5min max rep cross body hammer curl

Tactical Athlete

10mile Ruck @ 45# dry @ 15min mile minimum pace

-or-

Job specific training (Range, jiu-jitsu, burn building, etc.)